Better yourself!!

10am Community workout only

Warm up
20 Turkish get ups

Str-press 5-5-3(5-3-1)

Wod
5 man makers
10 strict pull ups
5 rounds

Cool down
10rep x 3 sets of DB lateral shoulder raises.

Warm up
400 m farmers carry

Str-deadlift 5-5-3(5-3-1)

Wod
5 one arm KB cleans 53/35
5 Lunges w/KB in Rack position
Switch sides then
5 one arm KB cleans 53/35
5 Lunges w/KB in Rack position
10 min AMRAP
3 min rest
Then max KB swings for 3 min.
Cool down
5 min of rage ball

Warm up
10 min jump rope

Str-bench press 5-5-3(5-3-1)

Wod
100 ring push ups
(Every time you have to stop do 5 burpees)
*keep rings 3-6 inches off the ground*
-not for time but 20 min cut off

Cool down
Arm bar stretch

Warm up
800 m run
50 ft of bear crawl
50 ft broad jumps

Str-squat 5-5-3(5-3-1)

Wod
200 m sprint with one DB 35/25
21 thrusters 100/70lbs
200m
15 thrusters
200 m
9 thrusters
For time

Cool down
3 min of planks

Warm up
25 DB thrusters

Str-press 5-5-3(5-5-5)

Wod
25 band lat pull downs
25 DB rows
15 DB shoulder raises
4 rounds

Warm up
5 min jump rope
5 min rage ball

Str-deadlift 5-5-3(5-5-5)

Wod
1-2-3-4-5-6-7-8-9-10
KB swings 53/70 (Russian)
Med ball cleans 20/14

Warm up
200 m farmers carry

Str-bench press 5-5-3(5-5-5)

Wod
25 push ups
25 sit ups
2 rounds
Then
500 m row
Then
25 push ups
25 sit ups
2 rounds

Warm up
1 mile run

Str- back squat 5-5-3(5-5-5)

Wod
Max thrusters 95/65
7 min AMRAP

Warm up
10 man makers

Str-press 5-5-5 deload

Wod
25 push presses DB
20 DB curls
15 GHD sit ups
10 ring dips
4 rounds

Warm up
Tabata
Row
Sit ups

Str-deadlift 5-5-5 deload

Wod
10 power cleans
10 pull ups
3 rounds for time
Rest 3 min
Then
500 m row for time

Warm up
2 min mountain climbers
2 min flutter kicks

Str-bench press 5-5-5 deload

Wod
25 double unders
20 push ups
15 burpees
10 min AMRAP
Cools down
2 min plank

Warm up
3 rounds of Cindy

Str- back squat 5-5-5 deload

Wod
150 air squats
800 m run
150 air squats

Warm up
2 min mountain climbers
2 min flutter kicks
2 min jumping jacks

Str-press 5-5-3(5-3-1)

Wod
15 reverse barbell curls
15 push presses
15 back extensions
15 weighted calf raises
4 rounds not for time

Warm up
1000 m row
Arm bar stretch

Str-deadlift 5-5-3(5-3-1)

Wod

10 KB cleans 53/35(1 arm)left
10 Lunges w/ KB in rack position same side
10 KB cleans 53/35(1 arm)right
10 Lunges w/ KB in rack position same side
5 rounds(20 cut off!!!)

Warm up
30-20-10
Double unders
Sit ups

Str-bench press 5-5-3(5-3-1)

Wod
25 ring push ups
200 m run
15 min AMRAP

Warm up
800 m run
20 jumping squats

Str- back squat 5-5-3(5-3-1)

Wod
10 front squats 155/105
10 burpees box jumps 24/20
20 front squats 135/95
10 burpees box jumps 24/20
30 front squats 95/65
10 burpees box jumps

200m farmers carry
20 push press 95/65
3 rds for time

400m run
21 KB swings 53/35
12 pull ups
3 rds For time

1000m row
50 burpee pull-ups
50 push ups
For time

10-9-8-7-6-5-4-3-2-1
Thrusters
Med ball sit ups 20/14
For time

Warm up
200 m farmers carry
40 m of bear crawl

Str-press
5-5-3(5-5-5)

Wod
10 bent over rows(5sets)
15 DB curls(5 sets)
20 ring rows(5 sets)

50 weighted box steps 53/35 20/16
50 kB swings
50 sumo deadlift high pull
50 weighted lunges

12 min AMRAP
20 ring push ups
10 toes to bar
5 floor press 155/105

Warm up
200 m run
10 jumping lunges
2 rounds

Str-back squat
5-5-3(5-5-5)

Wod
5 front squats 155/105
10 burpees
15 sit ups
5 rounds for time

Strength: hang power cleans 5-5-5
WOD
10 dB curls
10 dB press
10 bent over row
20 knees 2 elbow
Cool down: stretch and roll

Strength: power clean 5-5-5
WOD
10 kB swings 53/35
10 burpees
3 min AMRAP
1 min rest
3 rds
Cool down: stretch and roll

Strength: split jerk 5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
Bench
Pull up ring dip
For time
Cool down: stretch and roll

Strength: front squat 5-5-5
WOD
100 double unders
100 air squats
10 front squats 225/135
Cool down: stretch and roll

Warm up: 1000m row
Strength: deadlifts 5-5-3 (5-3-1)
WOD
21-18-15-12-09-06-03
KB swings
KB twists
Cool down: stretch and roll

Warm up: 3 rds of Cindy
Strength: bench press 5-5-3 (5-3-1)
WOD
TABATA
Burpee pull up
Flutter kicks
Floor press
Mountain climbers
Cool down: stretch and roll

Warm up: 3 rds of Cindy
Strength: bench press 5-5-3 (5-3-1)
WOD
TABATA
Burpee pull up
Flutter kicks
Floor press
Mountain climbers
Cool down: stretch and roll

Warm up: 5 min jump rope, 2 min plank, 30 lunges
Strength: back squat 5-5-3 (5-3-1)
WOD
5 front squats 135/95
10 box jumps
15 med ball sit ups 20/14
Cool down: stretch and roll

Warm up
10 min of jump rope

Str-press 5-5-3(3-3-3)

Wod
15 barbell reverse curls
15 push presses
15 back extensions
15 leg raises
4 rounds

Warm up
1000 m row

Str-deadlift 5-5-3(3-3-3)

Wod
21-15-9
Row for Calories
Deadlifts 225/135

Warm up
3 rounds of Cindy

Str-bench press 5-5-3(3-3-3)

Wod
10 ring dips
15 med ball sit ups
20 push ups
12 min AMRAP

Warm up
800 m run
40 lunges
50 sit ups

Str- back squats 5-5-3(3-3-3)

Wod
21-18-15-12-9-6-3
Thrusters 65/45
Ring rows

Warm up
Farmers carry 400 m

Str-press 5-5-3(5-5-5)

Wod
10 barbell curls
10 BB presses
10 DB lateral shoulder raises
10 leg raises
5 rounds

Warm up
Tabata row
Tabata sit ups
8 rounds

Str-deadlift 5-5-3(5-5-5)

Wod
10 one arm KB clean and jerk 53/35
10 lunges w/KB
10 one arm KB clean and jerk 53/35
10 lunges w/KB
4 rounds for time

Warm up
5 min jump rope
Str-bench press 5-5-3(5-5-5)

Wod
1000 m run
100 push ups
10 floor presses 185/115

Warm up
10 jumping squats
100 m run
4 rounds

Str- back squats 5-5-3(5-5-5)

Wod
3 min of max back squats 95/65
1 min rest
800 m run for time

Cool down
3 min planks
And stretch

Warm up
5 min jump rope, 2 min flutter kicks

Str- bench press 5-5-5 (deload)

Wod
15 ring dips, 200m run, 30 push ups, 200m run: 4 rds for time

Warm up
400 m run, 10 pull up, 20 push ups, 30 squats

Str- back squats 5-5-5 (deload)

Wod
10 front squats 115/75, 8 burpees, 5 toes to bar

10 min AMRAP

Warm up
1000m row

Str- deadlift 5-5-3(5-3-1)

Wod
15 kB swings, 20 lunges with kB, 25 situps

4 rounds for time

Closed due to icy roads. Open again tomorrow.

Warm up
800m run

Str-back squat 5-5-3(5-3-1)

Wod: I have a dream…not to do

200 burpees for time

Warm up
400 m farmers carry

Str-press 5-5-3(3-3-3)

Wod
15 DB curls
15 DB presses
10 dips
20 calf raises
5 rounds(break set up however you want)

Warm up
Tabata row 8 rounds
Tabata flutter kicks 8 rounds

Str-deadlift 5-5-3(3-3-3)

Wod
50 KB SDHP 53/35
800 m run
50 KB Swings 53/35
For time

Warm up
50 double unders
20 meters of catipillers

Str-bench press 5-5-3(3-3-3)

Wod
20 push ups
20 sit ups
20 ring rows
5 rounds for time

Cool down
20 dead hang pull ups

Warm up
800 m run
50 mountain climbers

Str-back squat 5-5-3(3-3-3)

Wod
30 air squats
20 lunges w/DB 35/25
10 front squats 155/105
10 min AMRAP

Warm up
10 Turkish get ups
50 sledgehammer swings

Str-press 5-5-3(5-5-5)

Wod
3 min max KB swings(Russian)
2 min rest
3 min of max barbell curls 55/35
2 min rest
3 min of max sit ups
2 min rest
3 min shoulder to overhead 55/35

Warm up
1000m row

Str-deadlift 5-5-3(5-5-5)
Wod
Randy
75 power snatches for time
75/45

Warm up
Str-bench press 5-5-3(5-5-5)
Wod
21-15-9
Handstand push ups
Ring dips
Push ups

Happy New Year

Warm up
5 min jump rope

Str-back squat 5-5-3(5-5-5)

Wod
20 front squats 75/45
18 lunges
9 min AMRAP(for 9 years of NHB)

Christmas Schedule: closed Monday, Tuesday only

Warm up
10 Turkish get ups

Str- press 5-5-3(5-3-1)

Wod
5 presses 95/65
7 push presses 95/65
9 push jerks 95/65
3 rounds
25 sit ups
25 calf raises
4 rounds

Warm up
500 m row
15 PVC OHS
20 super mans(back extensions)

Str- deadlift 5-5-3(5-3-1)

Wod
3 min AMRAP
Clean and jerk 95/65
3 min rest
3 min AMRAP
Burpee pull ups

Warm up
10 min rage ball

Str-bench press 5-5-3(5-3-1)

Wod
50-40-30-20-10
Double unders
Push ups

Warm up
200 m run
20 jumping squats
20 jumping lunges

Str-back squat 5-5-3(5-3-1)

Wod
10 squats
10 sit ups
20 squats
20 sit ups
30 squats
30 sit ups
(Keep going up by 10 each round with a 10 min cut off)

Warm up
200 m farmers carry
50 mountain climbers

Str- press 5-5-3(3-3-3)

Wod
15 DB curls
15 DB presses
20 back extensions
25 Calf raises
4 rounds

Warm up
Tabata row 8 rounds
Tabata sit ups 8 rounds

Str- deadlift 5-5-3(3-3-3)

Wod
Helen
400 m run
21 KB swings 53/35
12 pull ups
3 rounds for time

Warm up
5 m jump rope
Str-bench press 5-5-3(3-3-3)

Wod
30 ring dips
50 floor presses 135/95
100 push ups
For time

Warm up
800 m run

Str-back squat 5-5-3(3-3-3)

Wod
50 air squats
10 front squats 155/105
10min AMRAP

Warm up
I0 Turkish get ups
10 around the worlds W/ KB each way

Str- press 5-5-3(5-5-5)

Wod
2 min max shoulder to overhead 75/55
2 min rest
2 min max barbell curls 75/55
2 min rest
2 min max flutter kicks
2 min rest
2 min max jumping air squats

Warm up
1000 m row
100 sit ups

Str- deadlift 5-5-3(5-5-5)

Wod
5 pull ups
10 power cleans 95/65
10 min AMRAP

Warm up
100 m of bear crawl
Str-bench press 5-5-3(5-5-5)

Wod
21-15-9-5
Ring dips
Floor press
Push ups
For time

Warm up
200 m run
10 burpees
2 rounds

Str-back squat 5-5-3(5-5-5)

Wod
100 double unders
100 squats
10 squat cleans 155/105
10 min cut off

Warm up
3 rounds of Cindy

Str-front squat 5-5-5(5-3-1)
Wod
400 m farmers carry
50 KB swings 53/35
400 m farmers carry

Warm up
Tabata
Row
Flutter kicks

Str- bent over row 10-10-10
Wod
21-15-9
Pull ups
Ring rows
Ring dips

Warm up
100 M of bear crawl

Str-push jerk 1-1-1-1-1-1-1

Wod
400 m run
100 push ups
100 sit ups
400 m run

Warm up
10 min of rage ball

Str- squat clean 1-1-1-1-1-1-1

Wod
5 front squats(from ground) 155/105
10 Over the bar burpees
5 rounds for time

W.O.D.
100 Squats
90 Sit-ups
80 Double-unders
70 Push-ups(deloaded)
60 DB Lunges 35/25
50 KB Swings 53/35
40 KB SDHP 53/35
30 Wallballs 20/15
20 Burpee
10 Deadlifts 245/175

Thanksgiving Proclamation

Issued by President George Washington, at the request of Congress, on October 3, 1789
By the President of the United States of America, a Proclamation.

….Whereas both Houses of Congress have, by their joint committee, requested me “to recommend to the people of the United States a day of public thanksgiving and prayer, to be observed by acknowledging with grateful hearts the many and signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness:”….

Go. Washington

Closed Thursday: heading to YMCA Turkey Dash

Open Friday 10am: Black Friday WOD

Closed Saturday

Warm up
5 min jump rope

Str- deadlift 5-5-5 deloaded

Wod
1000 m row
100 sit ups
10 squat cleans 155/105
For time

Warm up
10 KB around the worlds(both ways)
10 Turkish get ups

Str- bench press 5-5-5 deload

Wod
5 min AMRAP
10 push-ups
10 ring rows
10 sit ups
10 burpees
Rest 1 min
3 rounds

Warm up
40 m of
-high knees
-butt kickers
-lunges
-broad jumps

Str- back squat 5-5-5 deload

Wod 400 m sprint.
Rest 2 min
4 Rounds. Record best lap and slowest lap

cool down: stretch and roll

Warm up
200 m run
25 squats
40 m bear crawl

Str- Back Squat 5-5-3(5-3-1) 40%max reps

Wod
EMOM
5 thrusters 105/70
10 min

Cool down
3 min of planks

Str- press 5-5-3(3-3-3) 50%max reps

Wod
10 ring dips
10 DB curls
10 Heavy KB shrugs
5 rounds
100 flutter kicks

Warm up
1000 m row

Str- Deadlift 5-5-3(3-3-3) 50%max reps

Wod
10 KB SDHP 70/53
10 med ball sit ups 20/14
10 lunges W/ med ball
12 min AMRAP

Cool down: stretch and roll

Warm up
5 min jump rope

Str- Bench Press 5-5-3(3-3-3) 50%max reps

Wod
30-25-20
Pulls ups
Ring push ups
For time

cool down: stretch and roll

Warm up
200 m run
25 squats
25 burpees

Str- Back Squat 5-5-3(3-3-3) 50%max reps

Wod
2 Mile run for time

cool down: stretch and roll

Warm up
10 Turkish get ups

Str- press 5-5-3(5-5-5) 60%max reps

Wod
10 DB Presses
10 DB Curls
10 DB lateral shoulder raises
20 calf raises
5 rounds

Warm up
1000 m row

Str- Deadlift 5-5-3(5-5-5) 60%max reps

Wod
400 m waking lung w/DB 25/35
For time

6pm and 7pm cancelled for Halloween ?

Warm up
5 min jump rope

Str- Bench Press 5-5-3(5-5-5) 60%max reps

Wod
5 Bent over rows 115/75
10 floor presses 115/75
5 rounds (you have 10 min to complete)
Then
5 pull ups
10 push ups
15 sit ups
10 min AMRAP

Cool down: stretch and roll

Warm up
800 m run

Str- Back Squat 5-5-3(5-5-5) 60%max reps

Wod
Fran
21-15-9
Thruster 95/65
Pull ups

Cool down: stretch and roll

Warm up
5 min of rage ball
Str- press
5-5-5
40/50/60%
Wod
10 presses 45/65
10 bar bell curls 45/65
10 ring push ups
20 calve raises w/ bar on back
20 bent over rows 45/65
5 rounds NOT for time

WOD

Power cleans

Warmup: 3 rds of Cindy
Strength/Skill: bench press deload 5-5-5
WOD
21-15-09
Burpees (jump to bar)
Cool down: stretch and roll

Warmup: 800m run
Strength/Skill: back squat
deload 5-5-5
WOD
20 med ball cleans 20/14
20 reverse lunges with med ball
20 med ball sit ups
Cool down: quad stretch and roll

Warm up
10 around the worlds(both sides)
Arm bar stretches(each side)

Str – Press 5-5-3(5-3-1)max rep@60%

Wod
10 KB twist
10 KB bench rows(each side)
10 ring or box dips
10 weighted calf raises
5 rounds

Cool down: stretch and roll

Warm up
1000 m row

Str -Deadlift. 5-5-3(5-3-1)max rep@60%

Wod
5 power cleans 155/105
200 m run
5 rounds for time

Cool down: stretch and roll

Warm up
200 m farmers carry
40 m of bear crawls

Str -Bench press 5-5-3(5-3-1)max rep@60%

Wod
2 min of max ring push ups
2 min rest
2 min of max pull ups
2 min rest
2 rounds

Cool down: stretch and roll

Warm up
Str- back squat 5-5-3(5-3-1)max rep@60%

Wod
Karen

Cool down: stretch and roll

Warm up
200 m farmers carry, 20 KB around the worlds

Str-back squat
5-5-3(3-3-3) Max reps @50%

Wod
21-15-9-5
DB curls
DB presses
One leg on the bench lunges (each leg)
Weighted calf raises

not for time

Warm up
Tabata rowing and sit-ups

Str-deadlift
5-5-3(3-3-3) Max reps @50%

Wod
10 power cleans
30 double unders
3 rounds for time

Warm up
5 min jump rope
40 m of side shuffles,high knees, karaokes

Str-bench press
5-5-3(3-3-3) Max reps @50%

Wod
10 Ring Dips
20 Burpees
30 push ups
3 rounds for time

Warm up
800 m run
20 jumping squats

Str-back squat
5-5-3(3-3-3) Max reps @50%

Wod
10-9-8-7-6-5-4-3-2-1
Front squats 95/65
Pull ups

Warm up
10 Turkish get ups

Str-Press
5-5-3(5-5-5)-Max reps at 40%

Wod
20-15-10-5
10 push presses 65/45
10 reverse curls 65/45
10 floor wipers
Not for time

Warm up
5 min rows, 15 GHD back extensions

Str- Deadlift
5-5-3(5-5-5)-Max reps at 40%

Wod
21-15-9
Power cleans
Ring dips

Warm up
3 rounds of Cindy

Str- Bench press
5-5-3(5-5-5)-Max reps at 40%

Wod
Death by burpees

Warm up
400 m run, 20 jumping squats

Str- Back Squat
5-5-3(5-5-5)-Max reps at 40%

Wod
10 wall balls
20 double unders
10 min AMRAP

Warmup: 200 m farmers carry
Strength/Skill: press 5-5-5
WOD
Not for time
10 DB curls
10 DB presses
10 ring dips
10 sit ups
10 weighted calf raises
Cool down: stretch and roll

Warmup: 1000m row
Strength/Skill: deadlift 5-5-5
GHD back extensions
10-10-10
WOD
21-15-9-5
Know swings 53/35
Goblet squats
Burpees
Cool down: stretch and roll

Warmup: 5 min jump rope
Strength/Skill: bench press 5-5-5
Ring L sits
WOD
50-40-30-30-10
Push ups
Ring rows
Sit-ups
Cool down: stretch and roll

Warmup: 800m
Strength/Skill: back squats (5-5-5)
Max vertical
WOD
5 min AMRAP
Medball cleans 20/14
Cool down: stretch and roll

Warm up: 400m run with DB
Strength: press 553 531
WOD 1
5 strict press
7 push press
9 push jerk
3 rds @ 65/45
Work technique
Not for time

WOD 2
10 bar bell curls
10 box or ring dips
3 rds
Not for time

Warmup: 5 min row
Strength/Skill: deadlift (5-5-3) 5-3-1
WOD
10 clean and jerks 135/95
30 sit-ups
Cool down: stretch and roll

Warmup: 3 min jump rope, 3 min mountain climbers
Strength/Skill: bench press (5-5-3) 5-3-1
WOD
50 push ups
20 pull ups
10 burpees
1000 m row
10 burpees
20 pull ups
50 push ups
Cool down: stretch and roll

Warmup: 400m run, 30 push ups, 40 sit-ups
Strength/Skill: squat (5-5-3) 5-3-1
WOD
21-15-09
Back squat 185/115
Box jump
Cool down: stretch and roll

Warm up: 800m run or 5 min row
Strength: press 553(555)
Deadlift 553(555)
WOD
3 min work
10 kb swings
10 SDHP
10 KB twists
1 min rest
3 rds

Warm up: 5 min jump rope, 40m bear crawl
Strength: bench 553(555)
WOD
#1 for time
25 deloaded push-ups
25 ring rows
3 rds

#2 not for time
15 floor press
15 lateral pull downs
4 rds

Warm up: 800m run, 20 lunges
Strength: back squats 553(555)
WOD
5 front squats 155/105
10 burpees
15 sit ups
10 min AMRAP

Just a reminder that we are resuming a normal schedule beginning tomorrow, 09/05/2017.

Labor Day WOD
“Wittman”
7 rds of
15 kb swings 53
15 power cleans 95
15 box jumps 24

9am open gym

10am free community WOD

8am open gym

6pm open gym

Please be safe out there on those wet roads.

Warm up
5 min of rowing
50 sit ups
50 back extensions(supermans)

Str-Deadlift 5-5-5(40%-50%-60%)

Wod
10 KB swings 53/35
10 Goblet squats 53/35
3 min AMRAP
1 min rest
3 rounds

Warm up
5 min of jump rope
20 leg raises hanging from bar

Str-bench press 5-5-5(40%-50%-60%)

Wod
10 floor presses 95/65
10 over the bar burpees
10 min AMRAP

Warm up
40 m of High knees, butt kickers, lunges, broad jumps
Str-back squat 5-5-5(40%-50%-60%)

Wod
5 rounds of Cindy
800 m run
5 rounds of Cindy

Warm up: 1000 m row

Strength: deadlift 5-5-3 (3-3-3)

WOD
800m run
50 reps Sumo deadlift high pull 53/35
400m run
25 reps SDHP 53/35
200m run
10 reps SDHP 53/35
Cool down: stretch and roll

Strength: press 5-5-3 (3-3-3)

WOD
3 min max floor press 95/65
1 min rest
3 min max deloaded pushups
1 min rest
3 min max double unders

Warm up: 200m run, 25 push ups, 35 push ups

Strength: back squat 5-5-3 (5-3-1)

WOD
3 front squats 155/105
3 pull ups
6 front squats 155/105
6 pull ups
9 front squats 155/105
9 pull ups…
10 minute AMRAP

Cool down: stretch and roll

Warm up: 20m caterpillar, 20m crab walk

Strength: press 5-5-3 (3-3-3)

WOD
10 hang power cleans
10 shoulder to overhead
10 ab rolls
10 DB triceps extensions
10 DB rows
Not for time

Cool down: stretch and roll

Warm up: 500m row

Strength: deadlift 5-5-3 (3-3-3)

WOD
20-15-10-05
KB swings 53/35
Box jumps 24/20
Med ball cleans

Cool down: 50 calf raises

Warm up: 25 push-ups, 50 flutter kicks, 400 m run

Strength: bench press 5-5-3 (3-3-3)

WOD
20 push ups
20 ring rows
20 sit ups
25 minute AMRAP

Cool down: stretch and roll

Warm up: 400m run, 20 lunges

Strength: back squat 5-5-3 (3-3-3)

WOD
5 overhead squats 135/95
5 toes to bar
20 double unders
6 rds for time

Cool down: stretch and roll

Warm up 1000m row, 15 pvc good mornings, 15 pvc deadlifts

Str-deadlift 5-5-3 (5-5-5)

WOD
TABATA
Kb swings
Flutter kicks
SDHP
Russian twists

Cool down: stretch and roll

Warm up: 5 minutes jump rope, 20 med ball cleans

Str-bench press 5-5-3 (5-5-5)

Wod
Elizabeth
21-15-09
Power Cleans 135/95
Ring dips

Cool down: stretch and roll

Warm up: 15 push ups, 15 jumping squats- 2 rds

Str- back squat 5-5-3 (5-5-5)

WOD
20 front squats 95/65
400m run
3 rds

Cool down: stretch and roll

Warm up: 400m farmers carry

Str- press deload
5@ 40% 5@ 50% 5@ 60%

WOD
10 one arm KB clean and presses
(Each arm)
10 KB twists
5 rds not for time
100 m broad jump

Cool down: stretch and roll

Warm up: 1000m row, 15 pvc good mornings, 10 pvc deadlifts

Str-deadlift deload
5@ 40% 5@ 50% 5@ 60%

WOD
10 Hang power cleans 95/65
10 reverse lunges with bar
10 minute AMRAP

Cool down: stretch and roll

Warm up 3 rds of Cindy

Str-bench press deload
5@ 40% 5@ 50% 5@ 60%

WOD
5 bent over rows 115/75
5 floor press
5 over the bar burpees
5 rds for time

Cool down: arm bar stretch and roll

Warm up: 200m run, 10 squats: 2 rds

Str- back squat deload
5@ 40% 5@ 50% 5@ 60%

WOD
10 Med ball cleans
1 box jump
9 Med ball cleans
2 box jumps
8 Med ball cleans
3 box jumps
7 Med ball cleans
4 box jumps
6 Med ball cleans
5 box jumps
5 Med ball cleans
6 box jumps
4 Med ball cleans
7 box jumps
3 Med ball cleans
8 box jumps
2 Med ball cleans
9 box jumps
1 Med ball cleans
10 box jumps

Cool down: 20 pvc good mornings
stretch and roll

Warm up
200 m farmers carry
10 each way KB around the world’s

Str- press 5-5-3(5-3-1)

Wod
10 barbell curls
10 band pull downs
10 DB shoulder raises
20 calf raises
5 rounds not for time

Warm up
500 m row
20 m broad jumps

Str-deadlift 5-5-3(5-3-1)

Wod
Death by power cleans 115/75

Warm up
3 rounds of Cindy

Str-bench press 5-5-3(5-3-1)

Wod
50-40-30-20-10
Ring push ups
Sit ups

cool down: arm bar stretch and roll

Warm up
400 m run
20 m high knees
20 m butt kickers

Str- back squat 5-5-3(5-3-1)

Wod
20 squats
20 lunges
20 double unders
5 rounds for time

Warm up: 10 Turkish get ups

Str- press deload
5@ 40% 5@ 50% 5@ 60%

WOD

E3MOM:  5 rds:  5 push press 115/75, 20m bear crawl

Warm up: 500m row, 100 sit-ups

Strength: deadlift 5-5-3 (3-3-3)

WOD
200m run
20 Russian kb swings 53/35

Cool down: stretch and roll

Strength: bench press 5-5-3 (3-3-3)

WOD
JT
21-15-09
Handstand push-ups
Ring dips
Push-ups

Warm up: 400m, 30 push ups, 30 sit-ups

Strength: back squat 5-5-3 (3-3-3)

WOD
10 thrusters 135/95
20 thrusters 95/65
30 thrusters 65/45

Cool down: stretch and roll

Warm up: 10 Turkish get ups, 20m caterpillar

Strength: press 5-5-3 (5-5-5)

WOD
10 DB curls
10 DB pressed
10 bent over rows
10 knees to elbows
5 rds not for time

Cool down: stretch and roll

Warm up: 500m row, 20 lunges

Strength: deadlifts 5-5-3 (5-5-5)

WOD
5 power cleans
20m broad jumps
E3MOM
5rds

Cool down: stretch and roll

Warm up: stretch and mobility

WOD
400m run
07 rope climbs
400m run
17 handstand push ups
400m run
76 kb swings
400m run
241 burpees
Happy Birthday America

Cool down: stretch and roll

Tomorrow

10am class only 07-04-2017

Warm up: 400m run, 10 pull ups, 20 push-ups, 30 squats

Strength: back squat 5-5-3 (5-5-5)
And bench 5-5-3 (5-5-5)

WOD
10 med ball cleans
10 ring push ups
10 min AMRAP

Cool down: stretch and roll

Warm up
5 min of rage ball

Str- press
5-5-5
40/50/60%

Wod

10 presses 45/65
10 bar bell curls 45/65
10 ring push ups
20 calve raises w/ bar on back
20 bent over rows 45/65
5 rounds NOT for time

Warm up
500 m row
20 m of
High knees
Butt kickers
Side shuffle
Bear crawl

Str- deadlift 5-5-5

Wod
1200 m run
63 KB swings 53/35
36 box jumps 24/20

Warm up
5 min jump rope
30 push ups
30 sit ups

Str- bench press
5-5-5

Wod
Tabata
Pull ups
Push ups
Sit ups
Squats

Warm up
800 m run
30 push ups
30 lunges

Str- back squats 5-5-5

Wod
10 front squats 135/95
10 burpees
3 rounds

cool down: stretch and roll

Warm up: Turkish get ups

Strength: press 5-5-3 (5-3-1)

WOD
Curls 10 reps
Abs -sit ups or ghd 20 reps
Tricep extensions 10 reps
Calf raises 20 reps
Shoulder raises 10 reps
5 rds

Cool down: stretch and roll

Warm up: 1000m row

Strength: deadlift 5-5-3 (5-3-1)

WOD
40 m Sprints
20m broad jumps
20m resistance sprints
5 rds

Cool down: stretch and roll

Warm up: 50m bear crawl, 50m pig on skates

Strength: bench 5-5-3 (5-3-1)

WOD
40 pull ups
40 ring dips
80 ring rows
80 push ups
100m bear crawl

Cool down: stretch and roll

Warm up: 400 m run, 20 lunges 2 sec hold at the bottom

Strength: back squat 5-5-3 (5-3-1)

WOD
25 double unders
25 wall balls

Cool down: stretch and roll

Warm up: 500m row, 20 Pvt good mornings, 20 pvc deadlifts

Strength: deadlift 5-5-3 (3-3-3)

WOD
10 one arm kb clean 35/53 (rt)
10 lunges w/ kb in rack position
10 one arm kb clean 35/53 (lt)
10 lunges w/ kb in rack position
5 rds for time

Warm up: 5 min jump rope, 50 min climbers

Strength: bench 5-5-3 (3-3-3)

WOD
400m run
5 rds of
10 pull ups
20 push ups
400m run

Warm up: 800m run, 30 push ups, 50 sit ups

Strength: back squat 5-5-3 (3-3-3)

WOD
21-15-09
Front squats 135/95
Burpees

“Randy”
75 power snatches

25 ring dips
50 ring rows
100 lunges
2 rds

10 clean and jerks
30 sit ups
3 rds for time

Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Free 10am community WOD

Warm up- 200 m Farmers carry, 30 push ups, 50 sit ups
Str-press 5-5-3(5-3-1)
WOD
50 one arm DB hang power snatch 35/25
400 m run w/DB
50 one arm DB hang power snatch
for time
Cool down- 10 arm bar stretch, roll

Warm up: 1000m row, 25 good mornings
Str-deadlift 5-5-3(5-3-1)
WOD
50-40-30-20-10
push ups
sit ups
ring rows
Cool down- 10 reverse burpees

Warm up: 5 min jump rope, 25 push-ups
Str- Bench press 5-5-3(5-3-1)
WOD
5 Thruster 115/75
5 over the bar burpees
5 rounds for time
Cool down- 100 flutter kicks

Warm up: 100ft butt kickers,100ft of lunges, 100ft of high knees, 10 jumping squats
Str- Back squat 5-5-3(5-3-1)
WOD
25 med Ball cleans
25 reverse lunges w/ball
25 air squats
4 rds for time
Cool down: stretch, roll legs

Warm up 10 Turkish get ups, 10 arm bar stretches

Str-press 5-5-3(3-3-3)

Wod
20 min max farmers carry.
Post distance and weight.

Warm up 200 m run, 10 SDHP #35/25-2 rounds

Str-deadlift 5-5-3(3-3-3)

Wod
10 min of max KB swings. 53/35
– every min on the top of the min you have to do 5 burpees. Starting at Zero, so at 3.2.1 go you knock out your first 5 burpees then go into your swings.

Cool down.
10 down dogs and cobra stretches

Warm up
5 min of jump rope
50 back hand touches from plank
50 sit ups

Str- Bench press 5-5-3(3-3-3)

Wod
1000 m row
100 push ups
1000m Run
For time

(more…)

WU: 5 min jump rope, 10 Turkish get ups
Str: press(5-5-3)5-5-5
WOD
“Gi Jane”
100 Burpee pull ups

WU: 1000m row
Str: deadlift (5-5-3)5-5-5
WOD
EMOM 10 min
3 deadlifts @ 60%
3 box jumps
Cool: 20 good mornings

WU: 3 rds of Cindy
Str: bench (5-5-3)5-5-5
WOD
200m farmers carry 53/35
50 kb swings
2 rds
(10 push ups on kb every time the kb is put on the ground- that does not include the switch between movements)
25 min cut off

WU: 800m run, 30 push ups, 50 sit ups
Str: back squat (5-5-3)5-5-5
WOD
150 air squats
800m run
150 air squats

Bent over rows
5-5-5-5-5

WOD
30 min E2MOM
6 DB curls
6 DB presses
10 sit ups

Power clean 10-5-3-1
WOD
200 lunges w/ DB 35/25
50 box steps 20/16 with DB
50 know swings 53/35
10 Turkish get ups 53/35

Bench press
10-5-3-1

WOD
50-40-30-20-10
Double unders and push ups

Front squats 10-10-10

WOD
800m run
50 thrusters 95/65
800m run

Str: press 5-3-1
WOD
15 push press 65/45
10 KB twists 53/35
5 burpees

Str: deadlift 5-3-1
WOD
21-15-09-15-21
Deadlifts 135/95
Push ups box jumps

Str: 5-3-1 bench press
WOD
15 swings
400m row
15 burpees
400m
3 rds 25 min cut off

Str: back squat 5-3-1
WOD
3,5,8,12,15…
Back squats 135/95
Pull ups

Bench 5-5-3 (3-3-3)
WOD
800m run
30 kb twists
Max DB shoulder to overhead

Deadlift 5-5-3 (3-3-3)
WOD
5 deadlifts 135/95
5 hang cleans
E2MOM

Warm up
30-20-10
Double unders
Sit ups

Str- bench press
5-5-3(3-3-3)

Wod
5 burpee pull ups
10 push ups
15 ring rows
15 min AMRAP

Str: back squat 5-5-3 (3-3-3)

WOD
1000m row
100 squats
10 front squats 185/115

Stretch/roll

We are closed.

See you Monday.

WOD
5 burpees
5 toes to bar
10 jumping pull ups
10mountain climbers
3 min AMRAP
5 sets
1 min rest between sets

WOD
10 bent over row, 3 sets
15 ring rows, 5 sets
15 DB curls, 5 sets

WOD
15 ring push ups
20 shoulder to overhead DB 35/25
200m run w/ one db
4 rds

(more…)

WOD
5 thrusters
10 ring dips
15 over the bar squat jumps

Warm up: 5 min jump rope
Strength: press (5-5-3)(5-3-1)
WOD
5 Hang cleans 155/105
10 wall balls
15 med ball cleans
5rft
Cool: stretch and roll

Warm up: 1000m row
Strength: deadlift (5-5-3)(5-3-1)
WOD
21-15-09-15-21
KB swings 53/35
DB lunges 35/25
Cool: stretch and roll

3 rounds of Cindy for warm up
Bench press for strength
5 burpee pull ups
10 OH squats(95/65)
200m run
5RFT

Warm up
800 m run
20 lunges
30 mountain climbers

Str- back squat 5-5-3(5-3-1)

Wod
15 DB thrusters 35/25
20 push-ups on DB’s
5 rounds for time

Warm up
10 Turkish get ups
10 goblin squats
Str- press 5-5-3(3-3-3)
Wod
10 thrusters 65/45
20 sit ups
30 double unders
10 min AMRAP

Warm up
1000 m row
Str- Deadlift 5-5-3(3-3-3)
Wod
1000 m run
100 KB swings 53/35
For time

1. Warm up
   5 min jump rope
   100 sit ups
   Str- bench press 5-5-3(3-3-3)
   Wod
   50-40-30-20-10
   Push ups
   Ring rows
   For time

Warm up
200 m run
20 squats
2 rounds
Str- Back Squat 5-5-3(3-3-3)
Wod
E2MOM
5 front squats 155/105
5 pull ups
12 min

Warm up
200 m farmers carry
20 KB twist

Str- press 5-5-3(5-5-5)

Wod
JT
21-15-9
Handstand push ups
Ring dips
Push ups

Warm up
1000 m row
100 sit ups

Str- Deadlift 5-5-3(5-5-5)

Wod
5 hang power cleans 95/65
10 lunges with bar in front rack 95/65
10 rounds for time

Warm up
50 double unders
50 mountain climbers

Str- Bench Press 5-5-3(5-5-5)

Wod
200 m run
10 pull ups
20 push ups
20 min AMRAP

Warm up
800 m run
20 lunges
50 flutter kicks

Str- Back Squat 5-5-3(5-5-5)

Wod
1 thruster 105/75
1 box jump 24/20
2
2
3
3………….
10 min cut off. Keep climbing in numbers till time runs out.

Warm up
25 double unders
10 med ball cleans
3 rounds

Str-power clean 1-1-1-1-1-1

Wod
5 power cleans 155/105
10 toes to bar
5 rounds for time

Warm up
10 Turkish get ups

Str-Press 5-5-3(5-3-1)

Wod
5 Thrusters 115/75
5 toes to bar
10 min AMRAP

Warm ups
50 double unders
15 push ups
30 sit ups
2 rounds

Str- Bench press 5-5-3-(5-3-1)

Wod
50 pull ups
50 ring push ups
50 Bent over rows
50 push ups
For time

Warm up
200 m run
15 squats
20 lunges
2 rounds

Str-Back Squat 5-5-3-(5-3-1)

Wod
Death By Squat cleans 135/95

Warm up
10 Turkish get ups

Str-Press 5-5-3(3-3-3)

Wod
21-18-15-12-9-6-3-1
Box steps w/DB 35/25
One arm DB snatches(switch hands however you want) 35/25
For time

Warm up
200 m farmers carry
20 pvc good mornings
20 pvc deadlifts

Str- deadlift 5-5-3-(3-3-3)

Wod
500 m Row
20 KB swings
15 push press 95/65
3 rounds for time

Warm ups
800 m run
25 ring push ups
50 flutter kicks

Str- Bench press 5-5-3-(3-3-3)

Wod
10 pull ups
20 push ups
30 sit ups
5 rounds for time

Warm up
5 min jump rope
50 ft of lunges

Str-Back Squat 5-5-3-(3-3-3)

Wod
20-15-10-5
Front squats 115/75
Burpees
Knees to elbows.

Warm up: 5 min of jump rope, 5 man makers

Strength and Skill: press 5-5-3-5-5-5
WOD

10 push ups
10 box jumps
10 KB swings53/35
3 min AMRAP
1 min rest
3 rounds
Cool Down: 3x 10 DB lateral shoulder raises then stretch

Warm up: 200 m farmer carry, 25 PVC good mornings and deadlifts

Strength and Skill: deadlift 5-5-3-5-5-5
WOD
E2MOM
10 deadlifts 135/95
10 lunges
20 min

Cool Down: 3x 10 over the head DB tricep extensions then stretch

Warm up: 500 m row, 50 sit ups, 30 push ups
Strength and Skill: bench press 5-5-3-5-5-5
WOD
100 burpee pull ups
For time

Cool Down: 3x 10 DB curls then stretch

Warm up: 400 m run, 20 lunges,10 knees 2 elbows
Strength and Skill: back squat 5-5-3-5-5-5
WOD
5 cleans 95/ 65
5 front squats 95/65
5 push presses 95/65
10 min AMRAP

Warm up
800 m run
20 kb swings 35/25

Str-Shoulder Press
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)

Wod
20 DB power snatches L-35/25
20 squats W/ DB 35/35
20 DB power snatches R-35/25
20 lunges W/ DB 35/25
3 rounds for time

Cool down
3 sets of 10 DB lateral shoulder raises.

Warm up
3 rounds of Cindy

Str-Bench Press
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)

Wod
21-15-9
Shoulder to overhead 115/75
Over the bar burpees
For time

Cool down
3 sets of 10 DB curls

Warm up
5 min jump rope
15 med ball cleans

Str- Back squat
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)

Wod
800 m run
100 squats
400 m run
75 squats
200 m run
50 squats
For time

Cool down
3 sets of calf raises 25 reps

Warm up
5 min of jump rope
20 kb around the worlds

Str-Shoulder Press
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)

Wod
5 man makers
50 double unders.
3 rounds for time.

Cool down
3 sets of 10 DB lateral shoulder raises.

Warm up
1000 m row
100 flutter kicks.

Str-Deadlift
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)

Wod
21-15-9
KB swings 70/53
Box jumps 24/20

Cool down
3 sets of 15 reps Tricep band pull down

Warm up
3 rounds of Cindy

Str-Bench Press
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)

Wod
10-9-8-7-6-5-4-3-2-1
Floor press
Dead hand pull ups

Cool down
3 sets of 10 DB curls

Warm up
400 m run
20 lunges, 25 med ball sit ups
Str- Back squat
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)

Wod
2 front squats 155/105
2 pull ups
4 front squats
4 pull ups
6 FS
6 PU,8-8,10-10……..Ext
10 min AMRAP

Warm up
10 Turkish get ups
(Light)

Str- Press 5-5-3-5-5-5

Wod
5 box jumps
10 med ball cleans
15 sit ups
15 min AMRAP

Warm up 500 m row, 25 med ball cleans
Str/ deadlift 5/5/3/5/5
Wod
21/ 18/15/13/11/9/7/3/1
Kb swings 53/35
Ring dips
For time

WOD
500m row
75 lunges with DB 35/25
100 squats
15 minute AMRAP

MLK WOD
200 burpees for time

WOD
200m lunges
200m farmers carry 53/35
200m run
2 rds

WOD
75 double unders
20 Turkish get ups 53/35
75 double unders

WOD
200m run
20 push ups
20 min AMRAP

WOD
5 front squats
5 dead hang pull ups
E2MOM-12 minutes

Press 5-3-1
WOD
5 push press 135/95
5 over the bar burpees
10 rds

Deadlift 5-3-1
WOD
50 wall balls
50 med ball sit ups
50 med ball cleans

Bench press 5-3-1
WOD
10-9-8-7-6-5-4-3-2-1
Floor press135/95
Ring dips
Push ups

Happy New Year

Back squat 5-3-1
WOD
2 mile run

Warm up
500 m row
50 lunges

Str- Deadlifts 5-5-3(3-3-3)

WOD
10-1
Burpee box jumps
KB swings
10 of each
9 of each
8 of each
All the way to 1 of each
For time.

Warm up: 3 rds of Cindy
Strength: bench 3-3-3
WOD
2 rds
50 ring rows
50 push ups
50 sit ups

Warm up
5 min of jump rope
20 med ball cleans

Str- back squat
5-5-3(3-3-3)

WOD
10 squat cleans 155/105
15 squat cleans 115/75
20 squat cleans 95/65
For time

Friday- open am only

Saturday-10am free community WOD: 12 days of CrossFit Christmas

Sunday-closed: Merry Christmas!!!!

Monday- closed

Tuesday- back to normal schedule

Warm up

200 m farmers carry
10 dive bomber push ups

Str- Press 5-5-3(5-5-5)

WOD
-800 m run
-50 shoulders2 overhead 65/45
-50 burpees
For time

Cool down
3 sets of 10
DB lateral shoulder raises

Deadlift 5-5-5
WOD
20 kb swings 53/35
20 double unders
20 SDHP
20 kb twists
3 rds

Bench press 5-5-5
WOD
25 min cut off
20 ring push ups
10 barbell curls 65/45
30 push ups
5 dead hang pull ups
AMRAP

Back squat 5-5-5
WOD
3min max back squats 175/105
3min rest
3min max thrusters 95/65
3min rest
3min max OHS 65/45

3 rounds of Cindy

Str-bent over rows 10-10-10-10-10

WOD
Tabata
Push ups
Ring rows
Wall balls
Med ball sit ups

Warm up 800 m run

Str-power snatch work 1RM

WOD
30 man makers for time

Warm up
5 min of jump rope

Str- split jerk(work on 1RM)

WOD
400 m run
200 m lunges
400 m run

Warm up
1000 m row

Str- back squat 20-20-20(50% for all sets)

WOD
10 Hang power cleans 115/75
10 pull ups
4 rounds for time

Warm up: 200m farmers carry, 20 toes to bar
Str/Skill: press
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
75 double unders
20 Turkish get ups 53/25
75 double unders
Cool down: stretch and roll

Warm up: 800m run, 25 pvc good mornings, 25 pvc deadlifts
Str/Skill: deadlift
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
10 deadlifts 185/115
400m run
5 rds for time
Cool down: Childs pose to cobra, stretch and roll

Warm up: 5 minutes jump rope, 25 push ups
Str/Skill: bench press
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups
Cool down: stretch shoulders!! and roll

Warm up: 500m row, 50 sit ups, 50 back extensions, 15 med ball cleans
Str/Skill: back squat
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
5 squat cleans 155/105
E2MOM
12 min AMRAP
Cool down: stretch and roll

WOD
20 wall balls
200 m run
20 min AMRAP

Warm up: 800m run, 20 pic deadlifts, 20 pic good mornings
Str/Skill: deadlifts 3-3-3
WOD
25 kb swings
30 sit ups
40 lunges
Cool down: stretch and roll

Warm up: 3rds Cindy
Str/Skill: bench press 3-3-3
WOD
1000m row
100 push ups
10 power cleans 185/115
Cool down: stretch and roll

Warm up: 5 min jump rope
Str/Skill: back squat 3-3-3
WOD
5 front squat 155/105
10 Burpee box jumps
5 rds
Cool down: stretch and roll

W.O.D.
100 Squats
90 Sit-ups
80 Double-unders
70 Push-ups(deloaded)
60 DB Lunges 35/25
50 KB Swings 53/35
40 KB SDHP 53/35
30 Wallballs 20/15
20 Burpee
10 Deadlifts 245/175

Thanksgiving Proclamation

Issued by President George Washington, at the request of Congress, on October 3, 1789
By the President of the United States of America, a Proclamation.

….Whereas both Houses of Congress have, by their joint committee, requested me “to recommend to the people of the United States a day of public thanksgiving and prayer, to be observed by acknowledging with grateful hearts the many and signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness:”….

Go. Washington

Mon: holding all classes

Tues: holding all classes

Wed: closed

Thurs: YMCA Turkey Dash

Fri: 10am Free community Black Friday WOD only

Sat: closed

Sun: closed

Warm up: 10 Turkish get ups
Str- Press 5-3-1
Wod
Death by Thusters 75/45

Cool down
10 DB lateral raises x 3 sets

Warm up: tabata row, flutter kicks 4 rds each
Str- Deadlift 5-3-1
Wod
50-40-30-20-10
KB swings 53/35
Sit ups
Cool down
10 reps of DB bicep curls x 3 sets

Warm up: 100 double unders, 50 push ups,50 ring rows
Str-Bench Press 5-3-1
Wod
21-15-9-5
Burpee box jumps
Pull ups

Cool down
15 band tricep pull downs x 3 sets

Warm up: 200 m Run, 10 jumping lunges, 2 rds
Str-Back Squat 5-3-1
Wod
5 Front Squats 135/95
10 Toes 2 bar
12 min AMRAP

Cool down
25 calf raises x 4 sets

Thanks to all our Veterans!!!! We love and support you!

“Glen”
For time:
30 Clean and jerks (135/95)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

Tomorrow 11-11-2016:  Veteran’s Day Schedule

10am Hero WOD, all other classes are cancelled

WOD 11-10-2016

Warm up 1000 m row, 100 flutter kicks
Str- deadlift 3-3-3
Wod
3 min of
10 KB swings 53/35
5 box jumps 24/20
1 min rest
5 rounds

Cool down
50 back extensions

Warm up 1000 m row, 100 flutter kicks
Str- deadlift 3-3-3
Wod
3 min of
10 KB swings 53/35
5 box jumps 24/20
1 min rest
5 rounds

Cool down
50 back extensions

Warm up 5 min jump rope, 100 sit ups
Str-press 3-3-3
Wod
5 clean and jerks 135/95
5 over the bar burpees
5 rounds for time

Warm up 3 rounds of Cindy
Str- Back squat 3-3-3
Wod
150 wall balls for time

Cool down
100 calf raises

Warm up
500 m row
15 dive bombers push ups

Str-Press 5-5-5

Wod
21-15-9-5
Shoulder to overhead
Pull ups

Cool down
DB lateral raises 3×10

Warm up
3 min jump rope
2 min flutter kicks
1 min mountain climbers

Str- Back Squat 5-5-5

Wod
10 back squats 155/105
200 m run
5 rounds for time

Cool down
Calf raises 4×25

Warm up
400 m run
25 push ups
25 ring rows

Str- Bench Press 5-5-5

Wod
25 burpee pull ups
35 KB swings 53/35
55 Sit ups
2 rounds for time

Cool down
Standing tricep skull crushers 3×10

Warm up
50 walking lunges
50 sit ups

Str- Deadlift 5-5-5

Wod
350m row
10 power cleans 135/95
3 rounds for time

Cool down
Barbell curls 3×10

Warm up
800 m run

Str-overhead squats 5-3-1-1-1

Wod
400 m lunges
100 squats
20 min cut off

Warm up
3 min jumping jacks
3 min flutter kicks

Str-hang power snatch 5-3-1-1-1

Wod
200m run
5 snatches
10 pull ups
5 rounds for time

Warm up
5 min jump rope
50 sit ups

Str- push jerk 5-3-1-1-1

Wod
12 min AMRAP
5 presses 95/75
7 push presses
9 push jerks

Warm up
500m row
25 med ball cleans
25 push ups

Str- power clean 5-3-1-1-1

Wod
Elezibeth
21-15-9
Cleans 135/95
Ring dips

WU 10 Turkish get ups
Str-Press 5-3-1
Wod
15 min AMRAP of Man Makers

WU- 500 m row, 50 lunges
Str- deadlift 5-3-1
Wod
25 SDHP w/53/35 KB
25 Russian swings
3 rounds for time

WU 5 min jump rope, 10 burpees
Str- Bench Press 5-3-1
Wod
Ange
100 pull ups
100 push ups
100 sit ups
100 squats
For time

WU- 400 m run, 25 med ball cleansy
Str-back squat 5-3-1
Wod
30 Squat cleans 95/65
400 m run
30 squat cleans 95/65
For time

5 min jump rope
25 ring rows

Str- press 3-3-3

Wod
3 min AMRAP
5 push press 115/75
10 front squats
2 min rest

3 rounds

Str-Deadlift 3-3-3

Wod
21-18-15-12-9-6-3
KB swings
Med ball sit ups

Warm up
500 m row
20 burpees

Str-Bench press 3-3-3

Wod
10 floor presses 135/95
10 over the bar burpees
5 rounds for time

WOD

18-15-12
Wall balls 20/14
Med ball sit-ups 20/14
Thrusters 95/65
15 min AMRAP

Warm up
200 m farmers carry
15 burpees

Str- Bench press 5-5-5

Wod
50 push ups
50 ring rows
400 m sprint
2 rounds for time

Cool down
Band tricep pull downs 3 set of 15
DB behind the head tricep extensions 3 sets of 10

Warm up
1000 m row
50 sit ups

Str- deadlift 5-5-5

Wod
10 deadlifts 135/95
5 over the bar burpees
10 min AMRAP

Cool down
DB curls 3 sets of 10
Barbell reverse curls 3 sets of 10

50 double unders
25 push ups

Str- press 5-5-5

Wod
25 shoulder 2 over head 95/65
35 med ball sit ups 20/14
55 KB swings (Russian) 53/35
35 med ball sit ups
25 shoulder to overhead
For time

Cool down
DB shoulder raises lateral 3 sets of 10

Warm up
800 m run
20 lunges

Str- Back Squat 5-5-5

Wod
10 squat cleans 155/105
20 pull ups
15 squat cleans 135/95
15 pull ups
20 squat cleans 95/65
10 pull up
For time

Cool down
100 flutter kicks
100 calf raises

Warm up
10 Turkish get ups

Str-Bench press 1-1-1 rep max

Wod
“Tabata”
Pull ups
Push ups
Sit ups
Squats

Cool Down: 100 calf raises

Warm up
500 m row
25 PVC good mornings
25 PVC Deadlifts

Str- Deadlift 1-1-1rep max

Wod
21-15-9-5
KB SDHP 53/35
Box jumps

Cool down: 3×10 DB lateral Shoulder raises

Warm up
3 min jump rope
25 push ups

Str- shoulder Press 1-1-1 rep max

Wod
20 hang power cleans 135/95
50 burpees
For time

Cool down: 3x15reps Tricep Band pull downs

Warm up
400 m run
20 PVC OHS

Str- Back Squat 1-1-1 rep max

Wod
25 wall balls
25 med ball sit ups
25 double unders
3 rounds for time

Cool down: 3x10reps DB curls

Warm up
2 min mountain climber,2 min flutter kicks,2 min jumping jacks

Wod1- death by 10 m sprints

Wod 2- floor press 5×5 then bent over row 5×5 not for time.

Warm up
400 m run, 25 med ball clean

Str- power cleans 5-5-5

Wod
1000m row
100 sit ups
10 deadlifts 313/225
For time

Warm up
10 man makers

Str-Press 5-5-5

Wod
15 shoulder to over head 95/65
15 burpees
3 rounds for time

Warm up
5 min jump rope
Str – back squat 5-5-5
Wod
5 rounds of Cindy
800 m run
5 rounds of Cindy
For time

Warm up
10 Turkish get ups

Str- Press 5-5-5
Wod
10 ring dips
20 lunges w/ plate locked out overhead 45/25
12 min AMRAP

Cool down: 20-20-20 Tricep bands pull downs

Warm up
1000 m row
Str-power cleans 5-5-5
Wod
5 power cleans 155/105
20 double unders
5 rounds for time

Cool down: 10-10-10 DB lateral shoulder raises

Warm up
5 min jump rope

Str-back squat 5-5-5
Wod
50-40-30-20-10
Squats
Push ups
Sit ups

Cool down:10-10-10 barbell curls

Warm up
800 m run, 25 mountain climbers
Str-Deadlift 5-5-5
Wod
21-15-9-5
KB Swings 70/53
Toes 2 Bar
Burpees

Cool down: 100 flutter kicks
100 calve raises

Warm up
200 m jog
50 m high knees
50 m heel touches
20 jumping squats
Str-Front squat 1-1-1-1-1RM
Wod
Fran
21-15-9
Thrusters 95/65
Pull ups

Warm up
5 min jump rope
3 min planks(min each side)
2 min flutter kicks

Str-strict press 1-1-1RM

Wod
30 floor press @135/95
30 bent over rows @135/95
50 ring push ups
30 strict pull ups
75 push ups
75 ring rows
Not for time BUT 30 min cut off. Make sure you get done with the warm up and strength with 30 min to spare.

Warm up
500 m row
15 dive bomber push ups
15 med ball cleans
Str – hang clean 1-1-1-1-1 rep max
Wod
EMOM for 10 min
5 hang Power cleans @ 135/95

“Glen”

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Warm up
50 double unders
100 flutter kicks

Str-Front Squat 5-5-5(5 sec hold at bottom of each rep)

Wod
200 m walking lunges
Max thrusters 75/45
15 mins

Cool down
100 reps of calf raises

Warm up
Tabata
Push ups
Box dips

Str-press 5-5-5(10 sec hold at the top of each rep)

Wod
10 Floor press
10 bent over rows
5 rounds not for time(athlete choices weight)

Cool down
50 reps of band Tricep press downs

Warm up
1000 m row

Str- Deadlift 5-5-5(10 sec hold at the top of each rep)

Wod
5 burpee pull ups
10 KB swings 53/35
15 sit ups
AMRAP 15 min

Cool down
3 sets of DB lateral raises 10 reps

Warm up
800 m run
15 med ball cleans

Str-back squat 5-5-5 (5 Sec hold at bottom of each rep

Wod
Death by squat cleans 115/75

Cool down
50 reps of barbell curls

before and after

Warm Up: 3 rds of Cindy
Strength and Skill: press 3-3-3-1-1-1
WOD
100 lunges
50 box steps
25 burpees
50 box steps
100 lunges
Cool Down: stretch and roll
Lateral DB raises 10-10-10

Warm Up: 1000 m row
Strength and Skill: deadlift 5-5-5
WOD
Helen
400m run
21 know swings
12 pull-ups
3 rds for time
Cool Down: stretch and roll
DB curls 5 sets of 10

Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans
Strength and Skill: power clean 3-3-1-1-1
WOD
5 power cleans 155/105
10 over the bar burpees
5 rds for time
Cool Down: stretch and roll
Tricep pull down with band
5 sets of 10

Warm Up: 5 min jump rope, 10 barbell thrusters
Strength and Skill: 5-5-5 back squat
WOD
50-40-30-20-10
Wall balls and sit ups
Cool Down: stretch and roll
100 calf raises

Warm up
Death by burpees

Str-floor or bench press 1-1-1-1-1rep max

Wod
10 ring push ups
5 pull ups
E2MOM 20 min

Warm up
200 m run
20 med ball cleans

Str- back squats 1-1-1-1-1rep max

Wod
400 m run
50 med ball sit ups
100 wall balls
AMRAP 20 min

Warm up
100 double unders

Str-push or split jerk 1-1-1-1-1re max

Wod
10 one arm DB power snatch-L
10 one arm DB OverHeadSquat-L
10 one arm DB power snatch-R
10 one arm DB OverHeadSquat-R
35/25
5 rounds for time

Warm up
1000 m row
20 PVC good mornings
20 PVC deadlifts

Skill- Deadlift-3-3-3-1-1-1

Wod
10 KB swings 70/53(Russian)
20 double unders
10 min AMRAP

Cool down: DB lateral shoulder raises. 10 reps x 3 sets.

Warm up
3 rounds of Cindy

Skill- split jerk 1-1-1-1-1-1

Wod
2 shoulder 2 overhead 135/95
2 front squats 135/95
4 shoulder 2 overhead 135/95
4 front squats 135/95
6 shoulder 2 overhead 135/95
6 front squats 135/95
8 shoulder 2 overhead 135/95
8 front squats 135/95
10 shoulder 2 overhead 135/95
10 front squats 135/95
For time

Cool down: Tricep pull downs on bands. 15 reps x 3 sets

10-9-8-7-6-5-4-3-2-1

pullups, ring ring push ups, bench/floor press, bent over row

not for time

150 squats, 800m run, 150 squats- for time

grace- 30 clean and jerks 135/95- for time

Russian kb swing 70/53, burpees

10-08-06-04-02-04-06-08-10

7 hang power snatch, 10 OHS 95/65

4rds for time

3 min wall sit, 800m run, 50 box jumps, 400m backwards run, 50 ring push ups, 800m run, 50 wall balls, 400m run

30min cut off

3 min thrusters 135/95, 1 min rest

3 min thrusters 115/75, 1 min rest

3 min thrusters 95/65, 1 min rest

Warm up: 3 min rowing, 400 m run, 30 push ups, 50 sit ups
Strength and Skill: Squat Clean 3-3-3-1-1-1

 

Free Community

10 am Class Only

All other classes are canceled

Warm up- 500 m row, 20 pvc pass throughs, 20 pvc OHS
Str- floor/bench press 10-10-10-10
Bent over rows 10-10-10-10
Wod
100 ring push ups
100 ring row
“Not for time and athlete can break up as they see fit”
Cool down-  5 min foam roll, stretch

Warm up- 5 min row, 3 min plank, 2 min sit ups
Str- deadlifts 5-5-5-5
Wod
400 m walking lunge for time
Cool down- 5 min foam roll, stretch

Warm up – 10 Turkish get ups, 25 ring rows
Str-press 5-5-5-5
Wod
200 m run
15 pull ups
20 one arm DB hang power snatch
20 min amrap
Cool down- 5 min foam roll, stretch

Warm up- 400 m run, 25 med ball cleans
Str-back squat 5-5-5-5
Wod
10 thrusters 115/75
20 push ups
5 rounds for time.
Cool down- 5 min foam roll, stretch

Warm up: 800 m run, 100ft Lunges
Strength and Skill: Back Squat 1-1-1-1-1RM
WOD
100 med Ball cleans
100 m lunges w/ball
100 air squats
for time
Cool Down: 5 minute foam roll, stretch

Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks
Strength and Skill: Power Clean 3-3-3-1-1-1
WOD
5 power cleans 185/115
7 burpee box jumps 24/20
10 min AMRAP
Cool Down: 5 minute foam roll, stretch

Warm up: 25 ring rows, 50 sit ups, 50 supermans
Strength and Skill: Front Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep)
WOD
5 min max pull ups
2 min rest
4 min Max KB swings 53/35
1 min rest
3 min max push ups

Cool Down: 5 minute foam roll, stretch

Warm up: 5 min row, 3 min jumping jacks, 2 min mountain climbers
Strength and Skill: Hang Power Snatch 3-3-3-1-1-1
WOD
400 m run
15 Hang power snatch 115/75
3 rounds
Cool Down: 5 minute foam roll, stretch

Warm up:800m run, 25 burpees
Strength and Skill: Back Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep)
WOD
Tabata
Squats with DB 35/25
Lunges with DB 35/25
Air Squats
Air Lunges

Cool Down: 5 minute foam roll, stretch

strength and skill: squat 3-3-3-3

25 squats w/ db 35/25, 25 lunges w/db, 200m run w/ db: 3 rds for time

strength and skill: press 3-3-3-3

50 ring push ups, 50 hang power cleans 95/65, 100 sit ups, 100 push ups: for time

strength and skill: deadlift 3-3-3-3

“Helen” plus some: 400m run, 21 kb swings, 12 pull ups: 20 minute AMRAP

strength and skill: back squat 3-3-3-3

20 wall balls, 25 double unders, 5 rds for time

strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep)

For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15

strength and skill: power clean 1-1-1-1-1-1

75 double unders, 12 power cleans 155/105: 2 rds for time

strength and skill: split jerk 1-1-1-1-1-1

5 shoulder to overhead 135/95, 10 pull ups, 15 sit ups: 5 round for time

cool: 5 min foam roll, stretch

strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep)

For Time:  50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats

Saturday’s Community WOD will begin at 9:00am. Try and beat the heat. Open Gym at 8:00am.

strength/skill- bent over row, floor or bench press- 5 reps each, 5 rds

TABATA- KB swings, goblet squat,kb russian twist, burpees

strength- deadlift 5-5-5-5-5

21-15-09

bar bell lunges (front rack) 95/65, pull ups

400 m run after each round

strength- press 5-5-5-5

10 hang power cleans 95/65, 20 paralette bar jumps, 25 push ups- 4 rds for time

strength- back squat 5-5-5-5-5

5 thrusters, 50m sprint- 10 minute AMRAP

Strength: front squats 5-5-5-5 10 sec hold

WOD: 5 box jumps, 10 lunges w/ dumb bell 35/25, 15 sit ups- 10 rds

Strength: deadlift 5-5-5-5-5

WOD 100 double unders, 30 turkish get ups, 100 double unders

Strength: push press 5-5-5-5-5

WOD: 1200m row, 63 KB swings, 36 burpees

Strength: 10-10-10-10 back squats 10 sec holds

WOD: Cindy- 05 pull ups, 10 push ups, 15 squats

AMRAP 20 minutes

WOD- 20 squats db 35/25, 20 lunges db, 20 one arm snatches db- AMRAP 12 minutes

strength:press

WOD- 3 minutes max burpees, 1 minute rest

3 minutes max man-makers, 1 minute rest

3 minutes max box jumps

Strength: back squat

“TABATA This”: pull ups, push ups, sit ups, squats

EMOM (every minute on the minute) 5 minutes: 3 deadlifts @75% 1RM, 1 minute rest

Then EMOM 5 minutes: 5 bent over row 75% of body weight, 2 minute rest

1 mile run for time

strength- push jerk

wod- 50 double unders, 30 push ups, 15 push press 95/65- 3rds

strength- squat clean

wod- 400m run, 10 squat cleans 155/105

200m run, 15 squat cleans 115/75

100m run, 20 squat cleans 95/65

The box is closed this Saturday.

http://www.crossfitmagnolia.com/2015-competition/

A bunch of us are headed out to support our competing athletes this weekend at CrossFit Magnolia’s competition. Join us.

WOD

Annie 50-40-30-20-10

double unders and sit-ups

WOD

CrossFit Totals

Press-1-1-1, Back Squat 1-1-1, Deadlift 1-1-1

three attempts a each life-add totals together

WOD

Death by Clean and Jerks 115/75

Memorial Day 10am WOD

MURPH

1 mie run, 100 pull us, 200 push ups, 300 squats, 1 mile run

WOD

5 hang power snatch 115/75, 10 pull ups

4 rounds

WOD

100m walking lunge, 50 push ups

4 rounds

WOD- Ladder

10 KB Swings, 100m sprint

09 KB Swings, 100m sprint….

down to 01 KB Swings, 100m sprint

WOD

5 Thrusters 135/95, 10 toes 2 bar, 15 burpees

AMRAP 15 minutes

10 min AMRAP

10 push press, 10 burpee paralette jumps, 10 sit ups

3 min rest

5 min AMRAP

5 push press, 5 burpee paralette jumps, 5 sit ups

strength: press 5-5-5-5-5

WOD: 3200 Row

strength: strict pull up 5-5-5-5-5

“Diane”

21-15-09

deadlifts

handstand pushups

15 thrusters

15 pull ups

10 minute AMRAP

Warm up
5 min roll
25 ring rows
25 push ups
25 sit ups
2 rounds

Str- push press 3-3-3-1-1-1

Wod
Floor press 135/95
Pull ups
10-9-8-7-6-5-4-3-2-1

Warm up: 200ft lunges, 100ft broad jump, 100ft bear crawl

Strength: goodmornings 5-5-5-5

WOD: 800m run, 50 sit-ups, 50 back extensions- 3 rds

Warm up
5 min roll
5 min jump rope
2 min flutter kicks
10 dive bomber push ups

Str- front squats 10-10-10

Wod
100 back squats 45 lb bar
1000 m run
100 back squats 45 lb bar

wod

30 cal row
20 power cleans
10 OHS
5 HSPU

95/65#
3 rounds

warm up: 5min foam rol, 400m run. 20 push ups, 20 air squats

str- deadlift 5-4-3-2-1

WOD- Karen- 150 wall balls

warm up- 5 min foam roll, 20 medal cleans (20/14), 20 thrusters (45/25)

str- hang power snatch 5-5-3-3-1-1

WOD- 50 double unders, 40 OH lunges 45/25, 30 box jumps 24/20, 20 ring rows, 10 power cleans (135/95)

Every 2 minutes Complete 3 burps, start at 0:00

warm up- 5 min roll, 800m run or row, 30 push ups, 50 sit-ups

str- Push Press 5-5-3-3-1-1

WOD- 75 wall balls, 50 russian kb swings 70/53, 25 Toes to Bar- for time

cool down- 3 min plank

warm Up:  5 min roll, 20 pac good mornings, 20 pvc squat snatches, 20 pac lunges with bar overhead

Str- Overhead Squat 5-5-5-5

WOD

100m row, 50 OHS 95/65, 30 chest to bar pull ups

Warm up: 100ft broad jump, 100ft bear crawl, 20 squats
Str- Backsquat

Wod-
50 double unders

10 weighted lunges 95/65 bar in front rack position

Warm up

3 rounds of Cindy

Str- hang power clean

3-3-3-3

Wod

35 Hang power cleans 95/65

35 front squats 95/65

2 rounds

Warm Up
5 min row

5 burpees
10 squats
15 sit ups
3 rounds

Str- floor/ bench press 10-10-10-10

Wod

500 m row
21-15-9

KB swings 70/53

Lunges holding same KB

500 m row

Warm up- 5 min roll
200 FEET of lunges(not meters) 200 ft high knees
200 ft butt kickers
30 push ups
40 sit ups

Str- back squat 3-3-3-3
Wod
50 double unders
40 wall balls
30 pull ups
20 burpees
2 rounds for time
15 min cut off

Warn up
5 min roll
200 ft lunges
200 m run
20 squats

Str- front squat 5-5-5-5

Wod
Tabata
Row
KB swing Russian 53/35
Row
SDHP 53/35

Warm up
5 min row
25 double unders
10 squats
3 rounds

Str- back squat 5-5-5-5-5

Warm up: 5 min roll, 3 min row , 3 min jump rope

Str- press- 10-5-3-2-1

Wod-
3 min of max push ups
1 min rest
3 min of max front squat 75/45
1 min rest
3 min max push press 75/45

Cool down: 100 sit ups or 50 GHD’s

Warm up: 5 minute foam roller,
Strength and Skill: hang power clean 5-4-3-2-1
WOD
800m run
30 hang power cleans 115/75
30 pull ups
800m run
Cool Down: stretch

Warm up: 5 min roll, 3 min row, 3 min jump rope
Str- press- 10-5-3-2-1
Wod
3 min of max push ups
1 min rest
3 min of max front squat 75/45
1 min rest
3 min max push press 75/45
Cool down:  100 sit ups or 50 GHD’s

Warm up: 5 min roll, 5 pull ups, 10 lunges,15 sit ups- 5 rounds
Str- deadlift 10-5-3-2-1
Wod-
21-18-15-12-9-6-3
Box jump 24/20
KB swings Russian 53/35
Cool Down: stretch

Warm up: 5 minute foam roller
Tabata 4 rds: broad jumps, burpees, squats
Strength and Skill: thruster 10-5-3-3-1 rep max
WOD
200m run
10 back squats (135/95)
4 rds for time
Cool Down: stretch

Warm up
5 min foam roll
3 min jump rope
2 min mountain climbers
1 min flutter kicks
Str-push jerk
1-1-1-1-1
WOD
50 pull ups
100 ring push ups
200 walking lunge w/med ball 20/15

Warm up
200 m run
15 squats
30 push ups
2 rounds
Str- squat clean 1-1-1-1-1
Wod
200 m run
20 squat cleans 115/75
400m run
40 squat cleans 95/65
Cool Down: stretch

Warm up
5 min roll
5 burpee
10  lunges
15 sit ups
3 rounds
Str-floor/bench press
10 reps for 5 sets
Wod-
Tabata
KB swings
Goblet squats
KB SDHP
KB mason twist

Warm up
5 min foam
3 min mountain climbers
3 min flutter kicks
3 min plank(center/side/side
Str- push press
5-4-3-2-1
WOD
42 box steps 24/20
21 KB swings 53/35
12 Knees to Elbows
3 rounds for time
Cool Down: stretch

Warm up: 5 minute foam roller, 5 min jump rope, 25 push ups, 25 ring rows
Strength and Skill: weighted pull ups, 5 sets
WOD
10 deadlifts 225/135
15 ring rows
3 rds
Cool Down: stretch, 100 sit ups or 50 GHD

Warm up: 5 minute foam roller, 800m run
Strength and Skill: back squat 20-15-10-05-01 rep max
WOD
21-15-09
Squat clean
Bar facing burpee
Cool Down: stretch

Warm up: 5 minute foam roller, 3 rds of Cindy
Strength and Skill: bench press 5-5-5-5-5
WOD
20 min AMRAP
10 bent over row
10 floor press
20 double unders
Cool Down: stretch

Wed
Warm up
5 min roll
1 mile run

Str- EMOM for 10 min
2 deadlifts at 60% of 1RM

Wod-
30 ring rows
20 med ball cleans
10 burpees
3 rounds for time
12 min cut off

Warm up: 5 minute foam roller, 100ft lunges, 100ft broad jumps, 100ft crab walk
WOD
10 min AMRAP
Curtis Ps 95/65
Strength and skill: 3 sets max press
Cool Down: stretch

Warm up: 5 min roll, 3 min jump rope, 3 min row
Wod
20 squats
20 push ups
20 sit ups
15 min AMRAP
Str-
3 sets of body weight back squats. Max reps each set

Warm up
5 min roll
3 rounds of Cindy
Wod
50 double unders
50 sit ups
3 rounds for time(15 min cut off)
Str-
Front squat
10-10-10-10-10
Floor or bench press
50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar)

Warm up
5 min roll
3 min jump rope
2 min planks
1 min flutter kicks

Wod
10 KB Russian swings 70/53
10 burpee box jumps
5 rounds for time( 15 min cut off

Str- dead lift 10-10-10-10-10( reps are unbroken and not dropped. 135/95 scale up or down)

Warm up: handstand drills

wod: 12 min amrap, 250m row, 10 T2B/K2E, 10 push press 95/65

Warm up-
5 min roll
3 min AMRAP burpees

Str- back squats 20-20-20(135/95 scale up or down, all 20 reps must be completed in one set.)

Wod
20 jumping sqauts
20 jumping lunges
20 squats w/DB 35/25
20 lunges w/DB 35/25
3 rounds for time
Cool down:
2 min max sit ups
Leg stretch

Warm up-
15 PVC OHS, snatch balance, power snatch, good mornings

Str-
Squat snatch
1-1-1-1-1

Wod
Nancy
400 m run
15 overhead squats 95/65
5 rounds for time

Warm up
5 min roll
3 rounds of Cindy
Str- weighted pull ups
5 sets of max weight
Wod
FGB
-box jumps
-push ups
-ring rows
-lunges
-burpees
-1 min rest
3 rounds

Warmup-
Row or run 1 mile

Str- front squat
10-10-10-10-10(50% of 1RM or 3/4%body weight) for all 5 sets

Wod
10 min AMRAP
20 one arm DB hang power snatch(10 each hand)35/25lb
20 double unders

Warm up
20 med ball cleans
40 push ups
60 double unders
Str-  clean&jerk 1-1-1-1-1
Wod
10 clean&jerk 135/95
30 sit ups
3 rounds for time
*GHD for RX+ athletes

Warm up
5 min foam roll
800 m run
Str- power clean 1-1-1-1-1
Wod
-100(50 each arm)One arm DB snatches 35/25
-75 Wall balls 20/15
-50 med ball sit ups
-25 pull ups
20 min cut off

Warm up
5 min foam roll
20 PVC good mornings
20 PVC deadlift
20 PVC overhead squats
20 PVC overhead lunges
Str- deadlift 1-1-1-1-1
Wod
10 front rack lunges 95/65
5 bar facing burpees
AMRAP 10 min
Cool down. 2 min max flutter kicks.

Warm up
5 min jump rope
Str- press 1-1-1-1-1
Wod
25 ring rows
25 push ups
25 sit ups
25 KB swing 53/35
3 rounds for time

Warm up
5 min roll
Tabata squats 4 rounds
Tabata push ups 4 rounds
Str-back squats 1-1-1-1-1
Wod
400 m run
30 front squats 135/95
400 m run
Cool down- 50 back extensions.

Warm up
5 min foam roll
3 min row
3 min jump rope
———————–
Wod
200 m sprint
Then
21-15-9
-Box jumps/steps
-Burpees
Then
200 m sprint
15 min cut off
———————-
Str- good morning 5-5-5-5-5
& bent over Row 5-5-5-5-5

Warm up
5 min roll
3 rounds of Cindy
Str- press 3-3-3-3
Wod
10 floor/bench press 135/95
8 strict pull ups
8 ring dips
5 rounds ( not for time, but 25 min cut off)
*can scale the floor/bench heavier if needed.

Warm up
3 min jump rope
3 min row
Str
Back squat 3-3-3-3
Wod
100 m walking lunge with plate overhead 45/25
100 sit ups
1000m run

Warm up: 5 min roll
800 m run
25 PVC good mornings
Str- dead lift 3-3-3-3
Wod
4 min max Russian KB swings 70/54(record reps)
1 min rest
3 min max hand release push ups(record reps)
1 min rest
2 min max air squats( record reps)
3 min rest
Then 800 m run for time
Cool down
50 superman(back extensions)
50 leg lifts

Warmup- 5 min roll, 400 m run, 10 burpees, 20 squats, 50 sit ups
Str-floor press 5-5-5-5-5
Wod
100 push ups
E2MOM run 200 meters(every 2 min run 200 meters on 0…2…4…6…8…exc)
20 min cut off

Warm up: 5 min rolling
2 min max push ups
2 min max sit ups
Str-deadlift 5-5-5-5-5
Wod
FGB
1 min KB swing
1 min goblet squats
1 min KB mason twist(sit on your butt and bring the KB from one side of your hip to the other. Each time the KB his the ground it’s a rep. )
1 min rest
5 rounds.
Demo of the twist

Warm up: 5 minute foam roller, 5 minute row
10 Turkish get ups
Strength and Skill: press 3-3-3-3-3
WOD
100 pull ups
3 clean and jerks 135/95 EMOM
Cool Down: stretch

Warm up: 5 minute foam roller, 3 minute jump rope, 2 minute mountain climbers, 1 minute lunges
Strength and Skill: back squats 5-5-5-5-5
WOD
100 front squats 75/45
5 burpees EMOM
Cool Down: stretch

5 min roll
15 Dive bomber push ups
20 PVC good mornings
20 PVC Front squats
Str- front squat 1-1-1-1
Wod
10 min AMRAP
Man makers

5 min roll
800 m run
Str- press 1-1-1-1
Wod
100 squats
100 meters of walking lunges
100 squats

5 min roll
3 min jump rope
50 Mountain climbers
Str-deadlift 1-1-1-1
Wod
40 KB swings 53/35
800 m run
40 KB swings 53/35
Cool down.
2 min max sit ups

Warm up
5 min foam roll
400 m run
30 ring rows
30 squats
Str- back squat 1-1-1-1
Wod
200 burpees for time

5 min roll
800 m run
Str- press 1-1-1-1
Wod
100 squats
100 meters of walking lunges
100 squats

Cool down
2 min max push ups
2 min max flutter kicks

5 min roll
3 min jump rope
50 Mountain climbers
Str-deadlift 1-1-1-1
Wod
40 KB swings 53/35
800 m run
40 KB swings 53/35
Cool down.
2 min max sit ups

Warm up
5 min foam roll
400 m run
30 ring rows
30 squats
Str- back squat 1-1-1-1
Wod
200 burpees for time

Cool down: 3 minute plank

Warm up
400 m run
50 Mountain climbers
Str- hang power clean
3-3-3-3
Wod
7 hang power clean 115/75
7 burpees
3 min AMRAP
1 min rest
7 thrusters 95/65
7 reverse burpee
3 min AMRAP
1 min rest
6 lunges in front rack 65/45
12 sit ups
3 min AMRAP

Wmup- 5 min foam roll
– 5 min jump rope
Str-deadlift 3-3-3-3
Wod-
10 pull ups
15 push ups
20 box jumps/steps
5 rounds for time
Cool down:
100 sit ups

Str- press 3-3-3-3
Wod
10 one arm KB clean &jerks left hand 53/35
10 lunges holding KB over head left hand
10 one arm KB clean &jerks right hand 53/35
10 lunges holding KB over head right hand
4 rounds for time(15 min cut off)

Warm up 5 min foam roll
3 rounds of Cindy

Str-back squat 3-3-3-3-3

Wod
50 wall balls 20/15
25 med ball sit ups
3 rounds for time
Cool down
-50 back extensions.

Warm up: 5 minute foam roller, 3 min rowing, 3 mi tues jump rope
Strength and Skill: floor press 5-5-5-5-5
WOD
20 lunges with plate overhead 45/25
25 ring rows
30 push ups
3rds for time
Cool Down: 50 leg lifts, stretch

Warm ups
5 min foam roll
3 min mountain climbers
2 min flutter kicks
1 min jumping squats
Str-deadlift 5-5-5-5-5
Wod
800 m run
75 KB swings 53/35
800m run

Warm up: 5 minute foam roller, 10 min jump rope
Strength and Skill: press 5-5-5-5-5
WOD
25 push press 65/45
25 lateral jumps over the bar
25 push ups
25 sit ups
3 rds for time
Cool Down: stretch

Warmup
5 min foam roll, 800 m run, 20 burpees
Str- back squat 5-5-5-5-5
Wod
5 front squats 155/105
200 m sprint
4 rounds for time.
Cool down: 50 supermans, 50 sit-ups

Closed 7pm tonight, closed 01-01-2015  6, 7:30, 8:30am only, open for the 11:30am, 4pm, 5pm, 6pm, 7pm- Start this new year right!!

Warm up: 5 minute foam roller, 3 rds of Cindy
Strength and Skill: press 1-1-1-1-1
WOD
10 floor press 135/95
10 bent over row
5 rds (not for time)
Cool Down: 100 sit ups, stretch

Warm up: 5 minute foam roller, 50 jumping jacks, 50 lunges
Strength and Skill: deadlift 1-1-1-1-1
WOD
Helen
400m run
21 kb swings 53/35
12 pull ups
3rds for time
Cool Down: 3 minute plank hold, stretch

Warm up: 5 minute foam roller, 800m run, 20 burpees
Strength and Skill: back squat 1-1-1-1-1
WOD
TABATA
Jumping pull ups
Mountain climbers
Flutter kicks
Squats
Cool Down: stretch

Holiday Schedule

12-24 10am only, 12-25 closed, 12-26 closed

Wod

The 12 Days of CrossFit Christmas
1 handstand pushup (against a pear tree)
2 DB man makers (turtle dove killers)
3 pull ups
4 burpees
5 (golden) ring dips
6 lunges
7 box jumps
8 kettle bells swings
9 SDHP
10 wall balls
11 eight count flutter kicks
12 cleans and jerks
The workout is done just like the song.

Warm up: 5 minute foam roller, 15 ring rows, 20 lunges, 25 Turkish get ups with NO wieght.
Strength and Skill: Hang power clean 3-3-3-3-3
WOD “Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
Cool Down: stretch

Warm up: 5 minute foam roller, 3 min jump rope, 3 min row
Strength and Skill:
Press 3-3-3-3-3 Back squat 3-3-3-3-3
Dead lift 3-3-3-3-3
WOD 1 mile run for time
Cool Down: stretch

Warm up: 5 minute foam roller, 400 m run w/ DB,15 dive bomber push ups, 30 toes to bar
Strength and Skill: Strict Press 5-5-5-5-5
WOD
50 KB swings (Russian) 53/35
20 Turkish get ups 53/35
50 KB swings (Russian) 53/35
25 min cut off
Cool Down: stretch shoulders and low back

Warm up- 5 min foam roll
-3 min jumping jacks
– 2 min sit ups

Str- back squat 5-5-5-5-5

Wod
50 Squats
75 push ups
100 lunges
2 rounds for time

All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. $20 per head for an intense 2 hour class. Jump ropes will be available for purchase. All proceeds go to help the Alief Hot Shots jump rope team get to State.

Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks
Strength and Skill: split jerk 1-1-1-1-1-1
WOD
3 minutes time cap per round
5 burpees, 200m sprint, 5 burpees
5 rounds

Warm up: 5 min foam roll, 50 ring rows, 50 push ups, 50 sit ups
Skill/Str-: Squat Clean
1-1-1-1-1-1
Wod
5 squat cleans 155/105
10 lunges
15 paralatte jumps over the bar
10 min AMRAP

Warm Up: 400 m run, 20 burpees
Strength and skill: power snatch 1-1-1-1-1
WOD
5 Snatch 135/95
40 Double unders
10 Snatch 115/75
40 Double unders
25 Snatch 96/65
40 Double unders

Holiday schedule: 11-27 closed, 11-28 10am only.

Warm Up: 5 min foam roll, 5 minute row, 30 push ups
Strength and Skill: back squat 3-3-3
WOD
Fran
21-15-09
Thrusters 95/65
Pull ups
Cool down: stretch

Warm up: 5 minute foam roller
Strength and Skill: bent over row 5-5-5-5-5
WOD
20 one rt arm dumbbell snatches
20 dumb bell lunges
20 one lt arm dumbbell snatches
20 dumb bell lunges
4 rds for time
15 min cut off
Cool Down: stretch

Warm up: 5 minute foam roller
Strength and Skill: deadlift 5-5-5-5-5
WOD
40 kb swings
800m run
40 kb swings
Cool Down: stretch

Warm up: 5 minute foam roller, 50 double unders, 50 sit ups, 50 supermans
Strength and Skill: press 5-5-5-5-5
WOD
TABATA
Ring row
Push up
L sit
Plank hold
Cool Down: stretch

Warm up: 5 minute foam roller, 5 min rowing, 1 min mountain climbers
Strength and Skill: back squats 5-5-5-5-5
WOD
5 front squats
10 bar facing burpees
5 rds for time
Cool Down: stretch

Warm up: 5 minute foam roller, 25 PVC overhead squats, 25 PVC deadlifts, 25 PVC Snatch landings
Strength and Skill: snatch 1-1-1-1-1
WOD
21-15-9 reps for time of:
Toes-to-bars
75/115-lb. snatches

Warm up: 5 minute foam roller, 3 min jump rope, 2 min of flutter kicks, 1 min burpees
Strength and Skill: split Jerk 1-1-1-1-1
WOD
400m run
3 min rest
800 min run
3 min rest
1200 m run
3 min rest
1 min run
Start a clock the end time includes the rest periods.

Warm up: 5 minute foam roller 1000m row, 10 Turkish get ups
Strength and Skill: overhead squats 5-4-3-2-1
WOD
5 overhead squats 115/75
15 parallel jumps over the bar
AMRAP 10 min
Cool Down: stretch

Warm up: 5 minute foam roller, 200 m run, 20 squats- 3 rounds
Strength and Skill: power clean 1-1-1-1-1
WOD
JT
21-15-9
Handstand push ups
Ring dips
Push ups

Cool Down: stretch

Warm up: 5 minute jump rope
Strength and Skill: front squat 1-1-1-1-1
WOD
100 squats
100 lunges
100 sit ups
100 squats
Cool down: stretch

Warm up: 5 minute foam roll, death by ten meters
WOD
Bench press, bent over row ladder
10-9-8-7-6-5-4-3-2-1
Cool Down: stretch

Warm Up: 100ft lunges, 25 squats, 15 burpees
Strength and Skill: Back squat 1-1-1-1-1
WOD
Jackie
1000m row
50 thrusters
30 pull ups
Cool down: 2 minutes max sit ups, 50 superman’s

Warm Up: 3 minute jump rope, 2 minute flutter kicks
Strength and Skill: Deadlifts 1-1-1-1-1
WOD
6 minute AMRAP
800m run
Kb swings
(complete as many reps as possible in the remaining time)
6 minute AMRAP
200 m Farmer’s carry
Push ups
(complete as many reps as possible in the remaining time)
Cool Down: stretch

Announcement: Halloween schedule

5pm and 6pm are canceled.

Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups
Strength and Skill: front Squat 3-3-3-3
WOD
200 m run
10 burpees
200 m run
8 burpees
200 m run
6 burpees
200 m run
4 burpees
200 m run
2 burpees
Cool Down: stretch

Warm up: 5 minute foam roller, 3 min jump rope, 3 min Row
Strength and Skill: press 3-3-3-3
WOD
400 m run
40 push press 95/65
40 box jumps
400 m run
For time.
Cool Down: stretch

Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks
Strength eand Skill: back squat 3-3-3-3
WOD
3 min of thrusters 135/95
3 min rest
3 min of thrusters 115/75
3 min rest
3 min of thrusters 95/65

Warm up: 5 minute foam roller,
200 m run, 100ft lunges, 2 rounds
Strength and Skill: deadlift 3-3-3-3
WOD
10 pull ups
20 push ups
30 squats
5 rounds for time
Cool Down: stretch

Warm up: 5 minute foam roller 3 rounds of Cindy
WOD: 21 jumping lunges
21 jumping Squats
21 burpees
3 rounds 4 time
Strength: floor press 10-10-10-10
Bent over Row 10-10-10-10
Cool Down: stretch

Warm up: 5 minute foam roller, 10 Turkish get ups, 2 min wall sits(sit on the wall with your legs at 90deg
Strength and Skill: Press 5-5-5-5-5
WOD
“Annie”
50-40-30-20-10
Double unders
Sit ups
Cool Down: stretch

Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts
WOD
400 m Sprint
Rest 2 min
4 rounds for time
(Start them on a continuos clock and record their total time)
Strength and Skill: Dead lift 5-5-5-5-5
Cool Down: stretch